Age: 46
Height: 5’10’’
Starting Weight: 198 pounds
Current Weight (11/17/2008): 198 pounds
I will document my lifting progress in this journal using Joe DeFranco’s Westside For Skinny Bastards template, a strength training program originally based on the work from Westside Barbell. I will be following the Washed-Up Meathead template primarily, a program targeting the more mature lifter.
Not only do I love to get stronger that will ultimately help me ride my mountain bike stronger, but I will be partnering with my 14 year old son.
Starting Maximums (11/17/2008)
Trap Bar Deadlift: 370 pounds
Safety Squat Bar Box Squat (13’’): 245 pounds
Box Squat (13’’): 260 pounds
Bench Press - Wide: 245 pounds
Dips: 20@bw
Chin-ups: 8@bw
Current Maximums
Trap Bar Deadlift (1/20/2009): 430 pounds
Safety Squat Bar Box Squat (13’’) (12/30/2008): 270 pounds
Box Squat (13’’)(1/22/2009): 295 pounds
Squat (2/20/2009): 305 pounds
Bench Press - Wide (1/1/2009): 260 pounds
Bench Press - Med (12/4/2008): 245 pounds
Dips (11/30/2008): 12@bw+25
Chin-ups (11/17/2008): 8@bw
Goals
Maximally increase strength in my indicator exercises while reducing weight to 190.
Remain injury free
Notes
I will post a topic item for each week, editing the same topic for each day of that week. All exercises will be followed by the notation of Sets X Reps @ Weight.
ME: Maximal Effort Method, lift a maximal load.
DE: Dynamic Effort Method, lift a sub-maximal load as explosively as possible.
RE: Repeated Effort Method, lift a sub-maximal load to failure.
I will use a calculation to determine the one rep max, since I will rarely attempt a one rep max. The one rep max is calculated using 95% for 2 reps, 92.5% for 3 reps, 90% for 4 reps, and 87.5% for 5 reps. One rep max = Weight / Percent for Reps.
Indicator Exercises
Bench Press
Trap Bar Deadlift
Box Squat
Dips
Chin-ups